Conditioning Cocktail

Moved my rest day up a day after all of the squatting on Tuesday and Wednesday. Out in the garage tonight for a workout.

Warm-up

  • 5:00 Ski Erg

Oww my triceps are still smoked! Could really feel them on the pulls. Did 1,090 meters.

Conditioning

20:00 AMRAP

  • 10 Banded PVC lat Pull-downs (2 green bands)
  • 10 Deadlift Step-ups (15# DBs, 24″)
  • 10 Medicine Ball Push-ups
  • 40 Double Unders

Came up with this interesting mix of movements. I used one of my old Rx Smart Gear jump ropes instead of getting out my RPM rope. Anyone who tells you these are the best ropes on the market is either sponsored or has never used a lighter handled rope. Your shoulders get tired infinitely sooner and they just don’t spin very well. The only round I got unbroken was #7. Got 8 rounds, the pull-downs, and 6 of the dead steps.

Midline

4 Sets

  • 2:00 Plank
  • 50s Rest

Cut 10 seconds off the rest, which is a lot and swapped the order by going elbows first, but still alternating with a plank on hands in the opposite rounds. So much shaking in the last 2 sets.

 

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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